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"Quick" Energy Pick-Up Recipe to Eat before Dance or Training

Updated: Apr 14, 2020

Need a quick pick-me-up before dance or training class?

We've got the perfect recipe for you from our Registered Dietician, Jess... Quick Energy Pick-Ups

I wanted to share a healthier version of a snack we made as kids. The combination of protein and carbohydrate in these tasty little bites would be a good snack an hour or so before dance or strength training class or right after. Two “pick-ups” with a glass of milk/soymilk should be just right to fuel your dancer!

“Quick” Energy Pick-Ups


  • 1 cup of “old fashioned” or steel cut oats

  • 1/3 cup flaxseed meal*

  • 2/3 - 1 cup nut butter (peanut, almond, cashew OR a combination OR use Sunbutter for those with nut allergies*)

  • Splash of vanilla extract

  • Pinch of salt, optional

  • 3-4 Graham crackers (crushed) or graham cracker crumbs

  • Mix-ins: shredded (unsweetened) coconut, dried fruit, mini chocolate chips, chopped nuts, etc.

Directions - Place oats in your food processor or blender and process until they are coarsely chopped. (If using a blender - after chopping oatmeal, place it in a bowl). - Add flaxseed meal, nut butter, vanilla, and salt and process (or mix in bowl) until the mixture is soft but not overly sticky **. It will likely become giant dough ball – that’s perfect!

- Place mixture in a bowl and add the mix-ins (I always think it’s easier just to mix the dough with my hands at this point). - Roll the dough into balls (smaller than a golf ball) or use a cookie scoop.

- Roll the energy bites in the graham cracker crumbs until they are nicely coated.

- Place the graham covered snacks on a parchment or wax paper lined cookie sheet/plate and refrigerate until they are firm enough to layer in a container or placed in a storage bag.

Quick Energy Pick Ups will keep for about a week in the refrigerator or a few months in the freezer… if they last that long☺. * For those with nut allergies: Always check labels of various seed containing products to ensure they are not made in a facility with nuts. ** The consistency of the mixture depends on two things: how finely/coarsely you chop your oats and the type of nut butter you are using. If your nut butter is “runnier” then start with 2/3 cups and go from there. To make the mixture more firm, add oats and to make the mixture softer, add nut butter.



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#Recipe #Nutrition

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